Fitness Topics

Strength Training and Osteoporosis
(As appeared in the Holiday, 2006 issue of Healthwise magazine.)

Osteoporosis is a disease whereby bone mineral density diminishes, causing bones to be more easily susceptible to fracture. While genetic predisposition is one variable in determining the potential for osteoporosis, it is greatly influenced by diet and activity levels. Through healthful eating and regular, vigorous physical activities, the genetic tendency for this, as well as other ailments, can be minimized.

Prevention/treatment

Three primary approaches to managing or preventing osteoporosis are: diet, physical activity and exercise. My focus for this article is on activity and exercise.

Physical activity. The best activities for bone health are “weight-bearing” activities, those that involve carrying your own body weight. Such activities stress your skeletal system, forcing bones to react by supporting the stress. Walking, jogging, and hiking fall into this category. The more brisk the activity, the greater the benefit is for bone health. Depending on your current condition, you may consider sports like tennis, handball, and basketball as part of your activity regimen.

Be aware, however, that these activities do not provide enough resistance for optimum bone strength. Therefore, in addition to physical activity, a structured exercise routine is essential for stronger bones.

Exercise. Of all exercise modes, the one which has the greatest, most direct effect on preventing the loss of bone minerals is strength training, such as weight-lifting, band-resistance and manual-resistance. Avoid confusing this with exercise classes that use light weights, or yoga, which relies simply on body resistance. While providing some challenge to muscles and bones, the resistance they provide is too insignificant to enhance bone density.

Muscles are attached to bones via tendons. Therefore, when lifting a weight, not only are the muscles involved being challenged, but so too are the respective tendons and bones (and ligaments, which connect bones). Isn’t that fantastic? From one exercise modality, you are actually strengthening muscles, tendons, bones and ligaments!

Unfortunately, too many women avoid this essential mode of exercise. Although more women lift weights now than ever before, the percentage of the entire female population (about 18 percent) remains miniscule. Many shun strength training due to the common myth-filled misconception that it will cause their bodies to look masculine, with over-sized muscles. All studies on strength training illustrate that it is virtually impossible for women (and even men) to build over-sized muscles, unless they were taking male-hormone drugs.

Strength training formula

To optimize the effects of strength training, apply the “four cornerstones of fitness”: frequency, intensity, variety, and technique.

If you’re new to strength training, then train twice per week at lighter intensities; allow for two or three days of rest between workouts. As your body becomes stronger, increase the frequency to three, and eventually four, times per week. At that point, work opposing muscles on alternate days.

Once your body begins to adapt to a given resistance, increase the weight in order to avoid a plateau – continually stimulate a positive response by shocking your muscles. Go beyond your comfort zone.

Avoid the common mistake of doing the same exercises over long periods of time. Every six to eight weeks, add new exercises or switch to older ones you haven’t done in a while.

Lastly, be ever mindful of proper technique. If you must, hire an experienced fitness trainer for one or two sessions to check your form. Proper technique will help you to attain results more quickly while minimizing the potential for injury.

Remember to always check with your doctor before beginning any physical activity or exercise program, particularly anyone who may already be experiencing early, or advanced, stages of osteoporosis. In these cases, exercise intensity would be reduced.

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